Warm-up (600) 400 catch –up free 200 kick Set (500) 2 rounds 100 Free, 75 drill, 50 kick, 25 no breath Set (2000) 4 rounds 3 x 150, then 50 sprint. (rest 1 min.) 1st R - 150's w/20 sec. R.I. 2nd R -150’s w/15 sec R.I. 3rd R-150’s w/10 sec R.I. 4th R- 150’s w/5 sec. R.I. …Descend the 150's …50 times at the end FAST Cool-down (400) 400 swim/kick …moderate to EZ |